how fast can you row 2000 metres ?
Discussion
StuH said:
andyjo1982 said:
Well yeah, I was trying to hammer it as best I can. I guess I'm doing something wrong though as that sort of stroke rate I should surely be a bit quicker? I can remember the 500m estimate being around 2:24 for the first 4 or 5 mins, after that, and as I'm beginning to feel it, I stopped staring at the screen.
As I said, I am a newby to this, so any help or tips will be greatly appreciated.
I've got no idea how to take minutes off my time.
BTW, I'm about 5'10, 80kilos, 31yo male.
Also, where do I find the Macgee guide please?
Well I'm no expert by any means but the best lesson i've learnt to improve my times it to drop the stroke rate but make longer more powerful strokes. So I've dropped from 28/29 to 23/24 and manage a steady split of circa 2m 05s and then go harder in the final 500m/1km if i've got juice left in the tank to try and beat my PB. Also there are some good vids here - http://concept2.co.uk/training/techniqueAs I said, I am a newby to this, so any help or tips will be greatly appreciated.
I've got no idea how to take minutes off my time.
BTW, I'm about 5'10, 80kilos, 31yo male.
Also, where do I find the Macgee guide please?
I tend towards the slower rate, but the faster guys (on 2k) tend to be 30+ spm.
Suggestions for things to do or not to do ...
- distances. 30 minutes, 10k, etc. Not going for it, but focusing on your technique. And it does a cracking job of building core strength (not explosive strength)
- intervals. They're painful. Dial in a 500m row with 1 minute intervals. But they do an awesome job of helping you build explosive strength and also help stamina.
- squats. Good for leg strength.
- technique. Years back I thought my technique was good. But it was diabolical. Gym manager took me through it, drilled it in, and it stuck. When I returned to rowing 15+ years later, I was a lot slower, but the technique was still there - like riding a bike, once learnt, never forgotten.
- do not try tabata unless you have a death wish.
clonmult said:
Everyone varies on their technique and preferences.
I tend towards the slower rate, but the faster guys (on 2k) tend to be 30+ spm.
Suggestions for things to do or not to do ...
- distances. 30 minutes, 10k, etc. Not going for it, but focusing on your technique. And it does a cracking job of building core strength (not explosive strength)
- intervals. They're painful. Dial in a 500m row with 1 minute intervals. But they do an awesome job of helping you build explosive strength and also help stamina.
- squats. Good for leg strength.
- technique. Years back I thought my technique was good. But it was diabolical. Gym manager took me through it, drilled it in, and it stuck. When I returned to rowing 15+ years later, I was a lot slower, but the technique was still there - like riding a bike, once learnt, never forgotten.
- do not try tabata unless you have a death wish.
Oh dear you're a year older than me I tend towards the slower rate, but the faster guys (on 2k) tend to be 30+ spm.
Suggestions for things to do or not to do ...
- distances. 30 minutes, 10k, etc. Not going for it, but focusing on your technique. And it does a cracking job of building core strength (not explosive strength)
- intervals. They're painful. Dial in a 500m row with 1 minute intervals. But they do an awesome job of helping you build explosive strength and also help stamina.
- squats. Good for leg strength.
- technique. Years back I thought my technique was good. But it was diabolical. Gym manager took me through it, drilled it in, and it stuck. When I returned to rowing 15+ years later, I was a lot slower, but the technique was still there - like riding a bike, once learnt, never forgotten.
- do not try tabata unless you have a death wish.
- although i'm shorter (5' 7) and lighter (83kg) so that must be the reason 
I've been lurking on this thread for a good few months now and its certainly motivated me to do 2/3 sessions a week on the rower. I haven't contributed till now purely because I haven't done a maximum 2k effort yet - I basically wanted to get 'rowing fit' before having a go. So I've been doing a good mix of longer steady rows and interval sessions and the plan is to do the full-on 2k next week....
Anyone got any tips on sessions to work on improving stroke rate? I did some 500m intervals this week and physically find it difficult to do more than 28spm as I naturally like to take a long stroke with a slow recovery phase (catch?). Clonmult above alluded to 30+spm being optimum for good 2k performance so I'd like to up my spm.
Anyone got any tips on sessions to work on improving stroke rate? I did some 500m intervals this week and physically find it difficult to do more than 28spm as I naturally like to take a long stroke with a slow recovery phase (catch?). Clonmult above alluded to 30+spm being optimum for good 2k performance so I'd like to up my spm.
StuH said:
Oh dear you're a year older than me - although i'm shorter (5' 7) and lighter (83kg) so that must be the reason
Height can be a huge advantage for rowing. Our gym manager - with no preparation - put in a 6:58 2k. He's about 6'4. Okay, he's also an ice hockey player and obviously in good shape. Reckon with a bit more practice I can beat him .... but then he doesn't care about rowing. - although i'm shorter (5' 7) and lighter (83kg) so that must be the reason addey said:
I've been lurking on this thread for a good few months now and its certainly motivated me to do 2/3 sessions a week on the rower. I haven't contributed till now purely because I haven't done a maximum 2k effort yet - I basically wanted to get 'rowing fit' before having a go. So I've been doing a good mix of longer steady rows and interval sessions and the plan is to do the full-on 2k next week....
Anyone got any tips on sessions to work on improving stroke rate? I did some 500m intervals this week and physically find it difficult to do more than 28spm as I naturally like to take a long stroke with a slow recovery phase (catch?). Clonmult above alluded to 30+spm being optimum for good 2k performance so I'd like to up my spm.
Practice. The only way.Anyone got any tips on sessions to work on improving stroke rate? I did some 500m intervals this week and physically find it difficult to do more than 28spm as I naturally like to take a long stroke with a slow recovery phase (catch?). Clonmult above alluded to 30+spm being optimum for good 2k performance so I'd like to up my spm.
My 7:07 average 28spm. Most (not all) of the others at the EIRC were low 30s.
I'm not finding it natural to work on a higher rate, and also return back to the catch at a leisurely pace. But the intervals are definitely helping. 500m intervals can be absolute hell, but they do help you work on technique.
Could be also worth trying shorter distances/intervals. Say 100m x 10, 30secs rest between? Although thats as much about the initial catch as anything else, which I can never get right.
Just practice, practice, practice. Try different things. You may be more naturally inclined towards pulling a little slower and harder (fnarr fnarr).
Anyway, other than a possible assault on the 2K and 10K this week, I've got a short period focusing on running. The rowing has helped my aerobic capacity a huge amount, but the legs .... ooooh, running is painful.
JonnyFive said:
Did a PB last night, 8:01 - 2000m. Wasn't really into it at the beginning but realised after about 800m that it felt reasonably quick. 45s quicker than my previous best.
Thats a fair old improvement there, excellent work!I've now got added impetus of a colleague here who's decided to throw himself into one of the concept2 interactive training plans. Reckon I'm going to do the same. From todays "test" 2k times, he's 13 seconds behind me - 7m33 vs my 7m20. But know that I should be able to go faster (pb is 7:07).
I really do recommend trying one of the plans - personally I've found good results from the concept2 interactive plans, and others have sworn by Petes Plan (just google it). It really does work wonders (a variety of endurance and intervals, at different intensity), you'll feel a lot better/strong/etc. at the end.
Did my first flat-out 2k tonight and managed 6:50.8. Didn't pace it too well though as my splits were 1:40.9, 1:42.5, 1:43.1, 1:44.2. My legs and arms had completely gone by the end! I'm going to look at some of the training plans mentioned above and maybe try to structure my training a bit better. Next target is sub 6:40!
New poster for this thread - Nice to meet you all!!!
Been out of the fitness game for a couple years, not been to the gym or on a rower since september 2011 where my best 2k time was 8mins. I used to do 2k as my warm up on most sessions to the gym (went to the gym 3 times a week for 6 months back in 2011)
In the past couple months I have got out on the bike and did 50days of insanity to start getting back into shape, starting to feel fitter now.
After 6 hard days on the bike I decided to give my body a rest for a couple days this week, but upon arrival at a hotel this afternoon I couldnt resist their gym to kill a bit of time before we go out this eve. Stretched for 10mins and pulled off 50 or so press ups and got straight on the rower.
I was absolutely chuffed when I finished in 7.08 - Split AVG was 1.47 and SPM was 33.
Had no idea how quick I was going to be so pace was all over the place, finished strong and pulled the last 300m at 1.30 splits. Also signed up for a corporate gym membership today, so might get back into going to the gym a couple times a week. Give me a couple trips to get back in the rhythm (and let my legs recover) and ill be sub 7mins.
That leads me to my next questions. How should I set the rower and what goals should I aim for? Whats considered a decent time on here for the 2k?
I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
Cheers.
Been out of the fitness game for a couple years, not been to the gym or on a rower since september 2011 where my best 2k time was 8mins. I used to do 2k as my warm up on most sessions to the gym (went to the gym 3 times a week for 6 months back in 2011)
In the past couple months I have got out on the bike and did 50days of insanity to start getting back into shape, starting to feel fitter now.
After 6 hard days on the bike I decided to give my body a rest for a couple days this week, but upon arrival at a hotel this afternoon I couldnt resist their gym to kill a bit of time before we go out this eve. Stretched for 10mins and pulled off 50 or so press ups and got straight on the rower.
I was absolutely chuffed when I finished in 7.08 - Split AVG was 1.47 and SPM was 33.
Had no idea how quick I was going to be so pace was all over the place, finished strong and pulled the last 300m at 1.30 splits. Also signed up for a corporate gym membership today, so might get back into going to the gym a couple times a week. Give me a couple trips to get back in the rhythm (and let my legs recover) and ill be sub 7mins.
That leads me to my next questions. How should I set the rower and what goals should I aim for? Whats considered a decent time on here for the 2k?
I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
Cheers.
Edited by russy01 on Tuesday 14th May 18:26
clonmult said:
Thats a fair old improvement there, excellent work!
I've now got added impetus of a colleague here who's decided to throw himself into one of the concept2 interactive training plans. Reckon I'm going to do the same. From todays "test" 2k times, he's 13 seconds behind me - 7m33 vs my 7m20. But know that I should be able to go faster (pb is 7:07).
I really do recommend trying one of the plans - personally I've found good results from the concept2 interactive plans, and others have sworn by Petes Plan (just google it). It really does work wonders (a variety of endurance and intervals, at different intensity), you'll feel a lot better/strong/etc. at the end.
Thanks!I've now got added impetus of a colleague here who's decided to throw himself into one of the concept2 interactive training plans. Reckon I'm going to do the same. From todays "test" 2k times, he's 13 seconds behind me - 7m33 vs my 7m20. But know that I should be able to go faster (pb is 7:07).
I really do recommend trying one of the plans - personally I've found good results from the concept2 interactive plans, and others have sworn by Petes Plan (just google it). It really does work wonders (a variety of endurance and intervals, at different intensity), you'll feel a lot better/strong/etc. at the end.
My problem is I'm definitely a cyclist, can do 20mph+ all day long.. Or 50+ miles cycling. Rowing I really dislike so I don't do it so often. Will do it a bit more though and try and get my 2k down to 7:30.
russy01 said:
That leads me to my next questions. How should I set the rower and what goals should I aim for? Whats considered a decent time on here for the 2k?
I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
That's a very good time for a first go! Well done. Now you know what you can achieve you will probably get sub 7 minutes on your next go because you will know at what pace you can be.I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
Well, the British Rowing Standard for open weight (75kg+) is a drag factor of 138. Each rowing machine will differ slightly on the amount of drag at number 10 and number 1. So if you set this every time you will have a base point with less contributing factors.
On the concept II from the main menu go to more options, then there should be something saying display drag factor, click it and row a couple of strokes then move the slider up or down depending on what it's at.
Sub 7 minute is classed as a decent time and in a normal gym there won't be many who can achieve this so you're doing well! Try things like 10x500m with 1 minute intervals or 3x7 minutes with 3 minute rest aiming about 2-3 seconds off your 2k split (That's a killer). Also things like 10k's are good for improving fitness and core strength. Lots of information on the interweb about this and on the concept II website aswell. Good luck!
MrB1obby said:
russy01 said:
That leads me to my next questions. How should I set the rower and what goals should I aim for? Whats considered a decent time on here for the 2k?
I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
That's a very good time for a first go! Well done. Now you know what you can achieve you will probably get sub 7 minutes on your next go because you will know at what pace you can be.I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
Well, the British Rowing Standard for open weight (75kg+) is a drag factor of 138. Each rowing machine will differ slightly on the amount of drag at number 10 and number 1. So if you set this every time you will have a base point with less contributing factors.
On the concept II from the main menu go to more options, then there should be something saying display drag factor, click it and row a couple of strokes then move the slider up or down depending on what it's at.
Sub 7 minute is classed as a decent time and in a normal gym there won't be many who can achieve this so you're doing well! Try things like 10x500m with 1 minute intervals or 3x7 minutes with 3 minute rest aiming about 2-3 seconds off your 2k split (That's a killer). Also things like 10k's are good for improving fitness and core strength. Lots of information on the interweb about this and on the concept II website aswell. Good luck!
MacGee said:
harrogate a bit miserable this afternoon. Best to go to Bettys and then the gym...which hotel you at?
At the majestic. Just off out for my run now and the suns starting to come out a bit!! If you are about look out for a chap in red and girl in purple plodding around for the next hour! MrB1obby said:
russy01 said:
That leads me to my next questions. How should I set the rower and what goals should I aim for? Whats considered a decent time on here for the 2k?
I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
That's a very good time for a first go! Well done. Now you know what you can achieve you will probably get sub 7 minutes on your next go because you will know at what pace you can be.I use a concept 2 on Level 10, Im 25, 5'11 & weigh 85kg.
Well, the British Rowing Standard for open weight (75kg+) is a drag factor of 138. Each rowing machine will differ slightly on the amount of drag at number 10 and number 1. So if you set this every time you will have a base point with less contributing factors.
On the concept II from the main menu go to more options, then there should be something saying display drag factor, click it and row a couple of strokes then move the slider up or down depending on what it's at.
Sub 7 minute is classed as a decent time and in a normal gym there won't be many who can achieve this so you're doing well! Try things like 10x500m with 1 minute intervals or 3x7 minutes with 3 minute rest aiming about 2-3 seconds off your 2k split (That's a killer). Also things like 10k's are good for improving fitness and core strength. Lots of information on the interweb about this and on the concept II website aswell. Good luck!
russy01 said:
Managed to get back to a gym today. Gave the 2k another go and managed to beat my time - unfortunately I didn't get under 7mins, I did 7:00.3!!! Felt a bit tired from a 40mile ride the day before - so give it a couple weeks and ill be well under hopefully!!
So close! I'm sure the ride was a the reason though. Keep at it, you will only improve.Gassing Station | Health Matters | Top of Page | What's New | My Stuff